Regularly exercising – as well as stretching – the feet and ankles can assist with ensuring that the muscles are offering the best support. These exercises could also increase range of motion in the feet, so assisting with keeping a person active for as long as possible. Many foot exercises are simple and require no complicated equipment to perform. Individuals can do them at home or in the gym as a big part of a regular exercise routine.
Foot strength and mobility is a crucial – yet frequently neglected – component of a runner’s strength as well as recovery regimen. The foot is responsible for absorbing shock as you run and is as a rigid surface for push-off. Consequently that moment becomes the most important moment. Additionally, muscular imbalances and dysfunctions in the feet could result in injury.
What Causes Foot And Ankle Pain?
A number of different things may be the cause foot and ankle pain. Around one in five middle-aged or older people suffer from it, and women are specifically affected. The most common causes include the soft tissues of the foot as well as ankle:
- Plantar fasciitis: This often causes pain in your heel along the arch of the foot. Plantar fasciitis happens when the soft tissue on the underside of your foot (the plantar fascia) becomes inflamed. The pain is frequently worse after being inactive or the first thing in the morning.
- Achilles tendonitis: This is responsible for causing pain at the back of the ankle when the Achilles tendon, which connects the calf muscles to the heel bone, is irritated. It can be caused by overuse, often when you begin a new type of exercise or if the amount that you exercise is increased
- Ankle sprains: these occur when the ligaments (the soft tissues connecting the bones of the foot) are damaged due to an injury. There will often be pain around the ankle and bruising or swelling, as well as reduced movement
Toe Raise, Point, And Curl
This exercise has three stages and will assist with strengthening all parts of the feet and toes.
To perform this exercise:
- Sit in a straight-backed chair – like a dining room chair – with your feet being flat on the floor.
- Making sure that your toes on the floor, raise your heels. Stop when just the balls of your feet stay on the ground.
- Maintain this position for five seconds before lowering the heels.
- For the second stage, lift your heels and point your toes so that just the tips of your big and second toes are tapping the floor.
- Hold for five seconds before lowering to the ground.
- For the third stage, raise your heels and curl your toes inward so that only the tips of your toes are touching the floor. Hold this position for five seconds.
- Build flexibility – as well as mobility – by repeating each stage 10 times.
Standing Calf Raise
The big toe is the main push-off point during running; however many runners experience limited range of motion in this area. They experience foot pain and cramping as a consequence.
How to perform the standing calf raise exercise:
- Stand with your feet shoulder-width apart.
- Raise your heels and finish by lifting onto the big toe.
- Keep the ball of each of your feet on the ground throughout the movement.
- Work up to four to five sets of 20 reps prior to each run.
Contact Trifocus Fitness Academy
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